Training log week 1/12 – Freeletics Bodyweight, Gym and Running

If you don’t find the time, if you don’t do the work, you don’t get the results. – Arnold Schwarzenegger

My goal for the next 12 weeks is to lose weight and body fat while maintaining as much muscle as possible, doing as little cardio as possible and eating as much as possible so my body doesn’t go in starvation mode. I will be reverse dieting until I reach the highest possible daily calories that I can hold while still managing to achieve this goal.

Here’s my week 1 recap.

Workouts

3x HIT workouts with Freeletics Bodyweight
3x weight lifting workouts with Freeletics Gym
2x HIIT cardio workouts with Freeletics Running
1x LISS steady state cardio workout
0x rehab

Nutrition

I eat only healthy nutrition food (lots of vegetables, fruits, eggs, white meat, fish), complex carbs (rice, white and sweet potato, oats, muesli) and drink protein shakes after the workouts. I pack my food for lunch at work and I eat out in restaurants a couple of times, also making healthy choices when eating out. I take multivitamin, fish oil, magnesium and BCAAs every day.

Pumpkin gnocchi in orange, ginger, spinach & ricotta sauce topped with parmesan cheese and fresh basil

Macros

I started tracking my daily calories and macros again. I calculated the macros with Bodybuilding and set them to 40%C-20%F-40%P for the this first week. This is the starting point and I will adjust if necessary. This week I didn’t manage to eat this much protein every day.

Results

-0,9 kg
+0,2% body fat
-0,5% muscle
-4 cm lost overall

I did not expect so much weight loss for the first week, it’s even perhaps too much too fast, although as my boyfriend cheekily said: most of it is just water weight. Minimal body fat gain and muscle loss, my goal is actually vice versa. Obviously with weight and fat loss some muscle will be stripped too but I am not worried so much about this week’s results since my scale is not so accurate and it often shows +1% and -1% body fat within just a few minutes. I just use the scale for a rough estimate of how my progress is going.

Next week’s goals

Increase daily calories by 40 calories.
Switch macros to 45%C-25%F-30%P.
Do more rehab, foam rolling and stretching.
Drink less protein shakes and get my protein from food.